Week #5 of Ops NightHawk structured marathon training for Sundown Marathon saw the NightHawks hit their longest training run in the program. Coupled with an mid-run transition of pace from BaseBuild to Marathon Pace, the runners dug deep and came out strong to hit the sweet spots of their respective training targets.

Together with the Sundown Pacers, the NightHawks assembled very early in front of City Hall where the Car Free Sunday (CFS) was scheduled to start in 90 minutes. After a quick route briefing, the respective pace groups ran the first loop along the Kallang Riverside Point and back to Shenton Way for 14km.

The cloudy and windy morning provided a cool start to the NightHawks who were pacing themselves steadily along the rather new route to many of them. Looking a lot stronger with the few weeks of foundation building under their wings, the NightHawks and Pacers were aiming to hit target paces for the whole training distances of 19km (Half Marathon) and 30km (Full Marathon).

The front groups returned to Shenton Way at 8am, just in time to meld with the CFS runners who had just been flagged off. There were groups of cyclists and mobility scooters already plying the 5km CFS circuit that had been closed to allow the smooth and safe passage for the exercise enthusiasts who were out in force.

Isotonic drinks and mineral water were provided as the runners made their laps around the CFS circuit. The HM NightHawks completed their their second loop by 9am, for their longest distance challenge of 19km, with half of that done at Marathon Pace (MP).

The Full Marathoners went about their respective groups to complete 2-3 more CFS circuit loops to achieve their longest distances to date of 25km-30km, with half the distances ran at MP.

It was a good showing by all NightHawks and Sundown Pacers who ran very consistently and maintaining their targeted average paces. This was in spite of the GPS signals going all awry whenever we ran inside the City Centre full of tall buildings.

Even the threat from the zig-zagging cyclists (who often cut into our runners’ pathways) could not deny their determination to complete this all important long distance training run. The sun’s rays came beating down on us at 9am, which made the flock even more determined to complete the challenge and show that they meant serious business.

With very little stoppages and disruptions, the NightHawks completed the who training at 10.15am, well within the maximum allocated training time. More satisfying was the confident running form and relaxed manner of the runners even after having run more than 25km.

It is comforting to see the NightHawks finishing strong as we enter the festive season of Chinese New Year where there is a 1 week break from face-face training with their trainers. We are confident that they will return on 4 Feb with little loss to their aerobic base for week #6 of training at the Sports Hub.

The NightHawks Nailed Their Longest Run

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2017 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.

The cooling morning provided a great start for the NightHawks and Sundown Marathon Pacers in week #4 of their structured training base building.

After last weekend’s long hills repeats, the runners were happy to be running along the flat Eastern Coast towards Gardens By The Bay (GBTB) East. The respective Pace Groups were looking smart with good running form as they ran at conversational BaseBuild pace.

The first stop was through the Sports Hub, along the coastal waters of the Sea Sports Centre, before running via the expanded connector to the Kallang Riverside. Both Half and Full Marathon groups turned back after a quick restroom break, before making their way back to Tanjung Rhu and Gardens By The Bay.

The HM groups turned back towards ECP and completed their 17km of BaseBuild pace to meet their training objectives. The FM runners continued on along GBTB to U-Turn at Helix Bridge, all still running in formation and looking strong. The small Barrage Hill posed no problems at all for these Hills-enabled marathoners.

On the run back along GBTB, the sun made its presence felt, but was no show-stopper for the mentally-prepared NightHawk flock. The regular hydration top-ups enabled the runners to pace through the heat relatively well, and soon the NightHawks were cruising back to Marina Cove.

All runners were back by 10:20pm, within the maximum allowable time-on-feet target. The entire training mission was completed by 10:30am after a debrief of the run, including some trainer observations and feedback, plus essential tips to help all get ready to hit the 30km park next week.

Overall, it was a very good long run session where all NightHawks followed the training guidance well to meet their respective training objectives. As we progress on to Week 5, The NightHawks are getting stronger with their base build conditioning to meet the challenges in Phase 2 of this structured marathon training program.

The NightHawks Coast Through Week #4!

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2017 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.

In week #3 of Ops NightHawk structured marathon training program for Sundown Marathon, the NightHawks encountered one of the toughest long runs of the 12 weeks program.

With a good early dinner and some rest, the trainees and Sundown Pacers were all eager to try out the famed Mt. Faber hill slopes. After a briefing of the routes for the Half Marathon and Full Marathon trainees, the respective pace groups were dispatched towards the direction of Depot Road.

After a warm up run of 4km, the NightHawks arrived at Labrador Park for part A of the Hills menu. The 2.2km Figure-8 rolling hills repeats was to provide the runners with lessons on tackling hills slopes, and managing their paces, fuel and hydration for a sustained run to meet training objectives.

The runners were strong and did well at the Labrador Park set, but some have already left most of their fuel behind. By the time we progressed on to tackle Part B at the hilly Mt. Faber loops, a few NightHawks found they lacked the energy to climb.

However, most of the runners who had paced themselves well under the stewardship of the NightHawk trainers and Sundown Pacers were able to meet the 2-3 loops of 1.6km rolling hills repeats. The running form was maintained well, helping the trainees conserve their energy to meet their training objectives for the night.

The HM groups finished their requirements earlier and returned to base with a shorter route along Henderson Road, feeling energetic and still raring to go. The FM runners completed their Part B at Mt. Faber, and returned by the slightly longer 4.5km way back to base, feeling accomplished and drained by having given their best efforts.

The NightHawks are looking stronger after just 3 weeks of foundation building. They are now looking forward to 3 more weeks of base building before moving on to the Pace Training phase. In week #4, we will be extending the distance but moving to flatter terrain in the East/Central training area.

The NightHawks Have Conquered Twin Hills

Runners preparing for the Sundown Marathon and other marathon races (Tokyo, Hong Kong, Paris, Boston, Taipei) in 2017 are encouraged to sign up for NightHawk Marathon Training to benefit from structured group training led by qualified and experienced Team FatBird marathon trainers.